Thurs 26th - Sun 30th Dec

Thursday 27th December

A) 16min Alternating EMOM – Bar @ 70% of Clean and Jerk PB

Min 1 – 1 Clean & 2 Jerks

Min 2 – 1 Clean & 2 Front Squats

B) For Time

18 Burpees over bar

6 Clean & Jerks 50/50kg

15 Burpees over bar

5 Clean & Jerks60/55kg

12 Burpees over bar

4 Clean & Jerks70/60kg

9 Burpees over bar

3 Clean & Jerks80/65kg

6 Burpees over bar

2 Clean & Jerks  90/70kg

3 Burpees over bar

1 Clean & Jerk100/75kg

Friday 28th December

In Teams of 2…

0-12min Alternating Rounds (KB @ 24/16kg)

10 LA KB push press

10 RA KB push press

10 Goblet Squat

12-24min Alternating Rounds (KB @ 24/16kg)

10 LA swing

10 RA swing

10 KB swing

24-25 Rest/Set up

For Time:

2000m Row/Ski (switch every 100m)

200 DU’s (Switch every 20 reps)

Saturday 29th December

A) E2MOM 10 (5 Rounds)

5 @ BW Back Squats 

10 Walking Lunges

E2MOM 10 (5 Rounds)

5 @ 80% of BW Front Squats

10 Walking Lunges

B) For Time

50-40-30-20-10

Box Jumps 24/20

Strict Press 20/15kg

Sunday 30th December

For Time

1 Lap Run

5 Rounds of 

10 Pull ups

10 Hang Clean & Press 50/35kg

30 DU’s

1 Lap Run

5 Rounds of 

10 T2B 

10 Hang Power Snatch 50/35kg

30 DU’s

1 Lap Run